CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 3RM touch n go push press over the course of 6-7 sets. Use a light band attached to heavy DBs or spotter arms.
– Metcon: Today we are looking for smooth, consistent work about 75% effort the entire 12 minutes of each Metcon. Metcon #1 was lasted on 8/17.
Warm-up
A: Metcon (No Measure)
After your warm-up perform 3 x 5 Plyo Push-ups to warm up cns.
Strength/Skill
B: Push Press w/ bands (Work up to 3RM, touch n go. Rest 2:00)
C: Inverted Barbell Rows (Supinated 5 x 10. Rest 60s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
– elevated feet + wear a vest if needed.
Metcon
D: Jones Bones (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
E: Metcon (AMRAP – Rounds and Reps)
14:00-26:00 AMRAP:
10 C2B Pull-ups
10 Hang Power Cleans (155, 105)
200 Meter Run
Accessory Work
F: Metcon (No Measure)
Accumulate in any fashion:
100 Banded Facepull-aparts
100 Tate Presses
https://www.youtube.com/watch?v=zBDEFX3nN5A